Fourth of July – Healthy & Happy

[lead]I love the Fourth of July…people showing their patriotism in red/white/blue, American flags all displayed proudly, fireworks, bbq and fun in the sun.[/lead]

It’s also a holiday typically associated with hot dogs and potato salad. Both of which are great in moderation, but below are a few tips to ensure everyone has fun and healthy fourth of july.

Stay Hydrated

• Temperatures are usually a bit warmer by July, so it’s important to stay hydrated, especially is you are spending time outdoors
• It’s especially important to increase your water consumption if you are drinking alcohol in warmer weather. I like to try and have 1 bottle of water after each cocktail consumed.
• Fruit infused water is a great way to make drinking water a bit more fun.

Food Safety

• BBQ’s (or cook-outs for all my midwest peeps) go hand-in-hand with the fourth of july,  but many foods can pose a high risk when left out in the sun too long.
• Be careful of foods containing high risk foods: eggs, mayo, lunch meat to name a few. These foods should be kept cold. When left out in warm temperatures for too long, the risk for food borne illness increase.
• Watch out for mayo based salads (macaroni, potato), dishes containing eggs, creamy salad dressings or salads containing ham/salami or other cold cuts
• Try to enjoy these foods right when they come out of the kitchen. I’d steer clear of them if you aren’t sure how long they’ve been sitting out
• Good rule of thumb: hot food should be hot, cold food should be cold

Healthier Cocktails

• I’m all for a good cocktail (or beer, wine, sangria…) but just be careful of the extra calories/sugar. They
  can totally sneak up on you. 
• In addition to drinking water in between cocktails,
  you can read about some healthier drink choices in a previous post.
• Please remember to always drink responsibly, don’t drink & drive, and please don’t partake in the lighting of fireworks if you have had a few. Be safe everyone.

Healthier Food Choices

• I love a good hot dog…tons of mustard, diced onions, pickles (not relish!) and a soft bun. In my  mind, nothing says “fourth of july” like a grilled dog on a bun. Heck there’s even a sport dedicated to it!
• I’m not going to deny myself a good old hot dog on the 4th, but I will balance it out with healthier sides to ensure I’m not just filling up on hot dogs and heavy potato salad.
• I love this recipe for a lighter version of potato salad from Cookie & Kate. I made it a few weeks ago and LOVED it! The mustard herb sauce is fantastic and really make this salad so flavorful!
• Fresh fruit is in abundance this time of year…be sure to add some colorful fruit to your plate. It not only provides vitamins and minerals, but is low calorie and the extra fiber can fill you up. Strawberries, blueberries, watermelon…yes please!
• If you are headed to a BBQ this holiday, consider making one of these healthier but delicious summertime meal ideas to bring with you. Fresh & flavorful, but it will ensure you have a healthier option and people will love it.
• I love to pick a couple desserts from the abundance available at most BBQ’s and share them with a friend. We each have a bite of a couple desserts and get to enjoy multiple sweets without going overboard on sugar.

My littles at the lake last year!

We’ll be celebrating at the lake this year with close friends…what are your plans for the 4th?